December 18, 2010
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
50kg
12x
80kg
1x
55kg
10x
60kg
6x
|
29 | 1590 |
| 2 | Dumbbell incline bench press |
18kg
10x
20kg
8x
24kg
6x
|
24 | 484 |
| 3 | Lamades hantlitega surumine negatiivse kaldega |
20kg
12x
24kg
10x
27kg
6x
|
28 | 642 |
| 4 | Butterfly Machine |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 5 | Surumine trenazööril istudes |
40kg
12x
45kg
10x
50kg
8x
|
30 | 1330 |
| 6 | pullover |
16kg
30x
|
30 | 480 |
| 7 | prantsuse surumine hantliga istudes |
16kg
30x
|
30 | 480 |
| 8 | Cable Pushdown |
50kg
12x
55kg
10x
60kg
8x
|
30 | 1630 |
| 9 | triitseps plokil kitsa haardega |
45kg
12x
50kg
10x
55kg
8x
|
30 | 1480 |
| 10 | Squat |
70kg
6x
60kg
8x
60kg
8x
|
22 | 1380 |
| 11 | Leg extension machine |
70kg
12x
100kg
10x
100kg
10x
|
32 | 2840 |
| 12 | Lying leg curl |
70kg
10x
75kg
10x
80kg
10x
|
30 | 2250 |
| 13 | Leg press |
140kg
30x
|
30 | 4200 |
| 14 | Pöiasirutus hack-kükk trenazööril |
140kg
10x
140kg
10x
|
20 | 2800 |
| 15 | Incline Crunches |
7kg
15x
|
15 | 105 |
| 16 | Keretõste Rooma toolil |
5kg
30x
|
30 | 150 |
| 17 | Kerepöörded istudes |
15kg
20x
|
20 | 300 |
| Total | 460 | 23771 | ||
